1.47
Some tremendous whole foods are small, unassuming, and right under our noses. I think that's the case with seeds. Most of them don't get a lot of play in popular culture, and cooking with seeds just isn't widely accepted or practiced. But seeds hold all kinds of promise for adding some healthy nutrition to our menus and snacks.
Let's look at a few great seeds:
- Sunflower - great source of vitamin E and magnesium, folate and zinc, as well as fiber and antioxidants
- Sesame - high in manganese and copper; also iron, magnesium, calcium, vitamin B1, and a great source of fiber; also high in linoleic acid, and omega-6 fatty acid; ground sesame seeds (tahini) also makes a good spread and addition to hummus
- Pumpkin - (pepita) rich in protein and vitamin B-complex (thiamin, riboflavin, niacin, pantothentic acid, vitamin B-6 and folates), and a good source of selenium
- Flax - great source of dietary fiber, Alpha-Linolenic Acid (ALA), and lignans
- Chia - (the ancient Aztec warrior seed) one of the top 10 superfoods, chia is a tremendous source of protein, calcium, iron, omega-3 fatty acids, fiber, magnesium, vitamin C and more. Chia also has a unique quality that it yields a gel-like consistency when added to water, so it can be good as a thickener or for improvised jams and puddings
What's great about seeds is that they can be added to numerous dishes to add texture, flavor, and obviously a boost of nutrition, and cooking with seeds is simple. I like adding seeds to my morning muesli (a hearty start to the day), or they can be included in salads, as a topping on vegetable side dishes, or as a nutritious addition to snacks.
A key to getting all the nutritional benefit from seeds is to eat them raw. Toasting and roasting of seeds depletes and even removes many of their mineral and antioxidant qualities. Added seasonings (salt especially) can also give seeds a bad rap nutritionally (the seeds are great, but when combined with poor seasoning choices, they become a not-so-healthy addition to our menu.) So give seeds a try - find a new recipe or just improvise by adding some beneficial seeds to a favorite dish or two. You'll be glad you did.
By the Way
There are still other interesting seeds you can research and use in recipes, like hemp, pomegranate, and grape seeds. All these have particular protein, fiber and mineral benefits, and can be valuable in cooking. What's fun is to experiment with new recipes and try out the unique tastes and textures added by seeds. Happy cooking!
1.46
I struggled with my weight for decades. Then starting about 3 years ago I grew through several significant resources which changed everything. First my perspective was broadened by Dr. Will Clower's Mediterranean Wellness program. Then in 2012 a business friend bought me Dr. Joel Fuhrman's book, Eat to Live, and my view on food improved further. I realized that I consumed a majority of calories from foods which weren't nutritious, and I actually had an unhealthy relationship with food. Back then my 'target' weight that I struggled to maintain was 185.
Then everything began to change as I ate foods with a higher nutrient density (more nutrition per calorie). My weight started to drop. I even had friends concerned I was sick or something as 20 plus pounds literally fell right off. I continued to seek healthful approaches to a wellness lifestyle and lost another 10 pounds over the next year. So I've landed at 155 as my ideal weight and have hovered at that for well over a year.
Now I'm fascinated that a whole food, plant-based wellness lifestyle got me to this ideal weight. Not a diet, and definitely not 'starving' myself in any way. I'm actually surprised at the volume of food I eat daily; granted much of it is whole foods and easily satisfies my hunger. Now I eat to live instead of living to eat.
There are different perspectives on ideal weight levels and how to reach or maintain them. I definitely subscribe to the view that once we consistently feed our bodies healthful, nutritious foods we will naturally achieve and maintain our ideal weight.
What is the right weight for each of us? There are a variety of views on what it should be, how to maintain it, and even whether we should weigh ourselves to track it. A popular gauge for healthy weight is the body mass index, or BMI. This is a rudimentary calculation which compares our weight to our height and indicates if we are at a healthy weight, over-weight or under-weight. The goal is for our weight to be between 18.5 and 24.9 on the BMI scale. When I topped out around 220 pounds 17 years ago I was at a BMI of 29.8, just a ten of a point shy of being "obese". (Google 'BMI Calculator' for numerous online calculators).
The BMI scale isn't perfect (it doesn't account for muscle mass, so highly athletic people can tip the charts as overweight or obese when they're healthy), but it makes a great yardstick. As for the bathroom scale, I think it is fine to weight ourselves regularly (like weekly) as it helps maintain perspective. If our food choices are nutritious, our weight will naturally find a healthy level and we won't use the bathroom scale to whip ourselves into diet submission.
So, what's your healthy weight range? Are you in that range or close? If not, are you willing to improve your pantry and increase your activity level? The benefits are significant and may be life-saving. Literally.
By the Way
Dr. Fuhrman shared a quick guide to a healthy target weight in his book Eat to Live, page 24:
For women: approximately 95 pounds for the first 5 feet of height; then 4 pounds for every additional inch
For men: approximately 105 pounds for the first 5 feet of height; then 5 pounds for every additional inch
An example:
- A 5 ' 6" woman would have a target weight of 116 pounds (95 + 24)
- A 5' 10" man would have a target weight of 155 (105 + 50)
1.45
I often say that there's more to a power pantry than just whole, healthy foods. Life deals us curves and valleys that we have to maneuver through, and all that effort will definitely sap us of strength and peace of mind. But inner strength, focus and peace of mind are vital ingredients to living a wellness lifestyle, and fundamental to a power pantry, so how do we find them?
To reset my attitude and recenter on what's important, I often try to 'see with new eyes'. What is right in front of us that we should really value and regard much more highly than we do? Maybe it's something we've valued in the past, but it's become commonplace and just doesn't have that zing for us any more. Challenging ourselves to see the romance in everyday things can be a great way to reset our perspective. All we need to do is remind ourselves to savor and linger and appreciate.
What about a beautiful sunrise, the rustling of leaves in a breeze, a foal and its mother in a pasture? Or how about an icy drink on a hot day, the smell of flowers as you walk by, the crunchy sweetness of fresh grapes, holding hands with a loved one? Even the peace and tranquil lostness we can find by sitting in total silence for a while. All these things can bring a great blessing in the moment, and help us find a much needed wellness reset.
I live in Lancaster County, PA, and we have more than our share of gorgeous farms, historic buildings, and well-tended landscapes, that frame wonderful sunrises and sunsets. But to me, those are the easy blessings. What about taking a gratitude and appreciation break every day, just in the middle of nowhere? What have we been blessed with that really carries us through our days and weeks and months? Again, seeing common parts of our lives with new eyes can offer a valuable reset for today.
And maybe we generate enough peace of mind and good will in our own lives that we have some to share with those around us. With the turmoil of war and disease and economic frustration, it's obvious that the world can use more peace, and peace of mind.
So where can you see with new eyes, savor a blessing in the moment, and maybe lift your mood and someone else's?
By the Way
I read a great book about 10 years ago called Experiencing God, which offers tremendous guidance. One thing the author, Henry Blackaby, says is, "Don't just do something, stand there!" I love that little twist on an old admonition, encouraging us to linger, slow down and call a pause in the action. Surely there is plenty of time to get everything done that needs attention, and maybe what's needed right now is some time to regain perspective.
1.44
As a nation, we eat way too much protein, especially animal protein. I know I've already lost some of you with that simple statement because it sounds extreme, like henny penny looking for the sky to fall (raining with bacon and fried eggs, in this case). We've been sold this strange bill of goods that beef and chicken and dairy and eggs are great for our health, born mostly out of our farming history and successful industry lobbying of the past century. As Washington's regulations go, so goes our nation... and our health is going right down the sewer (kind of like Washington?)
Some folks have even been convinced that vegetable proteins are incomplete, and we'll be lacking vital amino acids if consume a plant-based diet and skip the meat, dairy and eggs. That's factually incorrect. Our bodies can do just fine on plants alone, and counting all the health issues that result from eating animal-based foods, we'd do much better to side with the vegetables.
I've often conveyed that I'm a fan of Dr. Joel Fuhrman and his book "Eat to Live". Consider this passage about the protein myth from page 140:
A healthy diet, we were taught, supposedly centered on meat and milk. Protein was thought to be the most favorable of all nutrients, and lots of protein was thought to be the key to strength, health, and vigor. Unfortunately, cancer rates soared. As a result of scientific investigations into the causes of the disease, we have had to rethink what we were taught. Old habits die hard: most Americans still cling to what they were taught as children. There are very few subjects that are more distorted in modern culture than that of protein.Keep in mind that we do need protein. We can't be healthy without protein in our diet. Plant foods have plenty of protein...and you don't need to mix and match foods to achieve protein completeness. Any combination of natural foods will supply you with adequate protein, including all eight essential amino acids as well as nonessential amino acids.
Yes, old habits die hard, but they do eventually die. Unfortunately, it is taking generations of sickness and disease (heart disease, diabetes, and cancers, especially) to get the attention of our nation. We have terrible eating and wellness habits in our western culture, and thankfully the solution is really simple: lean hard toward a plant-based diet.
Here are a couple did-you-know facts. From a nutrient density standpoint (ie, how much nutritional bang do we get for the calorie buck, from the foods we eat) green veggies beat everything else - hands down. When looking at the protein content per calorie, green vegetables register about 50% of their calories from protein content, and vegetables in general supply about 10% of their calories from protein. That's good nutrient density, and a great protein source.
There is more and more evidence entering the mainstream about the inflammation caused by animal-based foods, and how that results in plaque in our arteries, obesity, diabetes, many common cancers and numerous other health issues. More on these in a future post. Suffice it to say that focusing on a plant-based diet, and following Dr. Fuhrman's 'GBOMBS' protocol (see post here) will get you exceptional nutrition, plenty of protein, all the amino acids you need, help you shed pounds and feel incredible.
By the Way
Check out "Plant Power" advocate, Rich Roll, and his great information on successfully living a vegan lifestyle. Rich is especially unique because he is an ultra-endurance athlete. Rich has a great website where you can catch some of his content he's shared with CNN and Men's Health magazine, as well as his #1 book on Amazon - www.richroll.com
1.43
I often say that Jen and I aren't militant about our power pantry lifestyle; we go with the flow concerning many limits on foods and what we'll keep in the house, etc. But one area we have been drawing a hard line on is artificial sweeteners. We have concluded, beyond a shadow of a doubt, that there is no redeeming quality to these man-made substances and have eliminated them from our pantry. We'll stick with pure cane sugar, raw honey, stevia, and agave nectar, thank you.
I was talking with a friend the other day who asked me if artificial sweeteners were really all that bad. Isn't it okay to have a diet soda or two a day without worrying that it is killing us? While I seriously doubt one or two diet sodas a day will kill us (this decade) I fail to see why we should consume artificial sweeteners at all. For a soda a day, we'd do much better with a regular caffeinated, sugared soda (just one)...
What are the man-made culprits we're referring to? Aspartame, sucralose and saccharine, mainly. These sugar-free sweeteners have become ubiquitous in our manufactured foods, and the average American consumes over 20 pounds of them a year. Yuk.
Much of the support for the safety of artificial sweeteners (ie, FDA approval) reads like a cloak and dagger thriller. Read the Wikipedia entry on aspartame here... what a mess. Realize this: the FDA does no independent research of their own (they have no scientists in lab coats with test tubes and beakers, titrating stuff...). All the FDA does is review research findings provided to them by the manufacturer of the food/additive/pharmaceutical, etc. Yes, the fox is watching the hen house. This one fact is so misunderstood in American society - the FDA opinions are not neutral. They are based solely on research and data provided to them by outside entities who are working for those producing the substance in question. We have little to no reason to trust all FDA approvals...just sayin'.
So what sweeteners are okay? Well, the ones which have been processed the least. That would make raw honey the top of the heap; we eat it just the way the bees made it. Others are (from less to more processed): maple syrup, agave nectar (which is like maple syrup, only made from cactus sap), raw cane sugar (turbinado) and then coconut sugar, pure cane sugar, beet sugar, etc. Stevia is an interesting sweetener as it is a healthy, natural product in its raw form - it's an herbal leaf which happens to be very sweet. Be careful with processed stevia products, though, as some are cut with erythritol, xylitol and other processed sweeteners.
The key to healthy sweeteners, like so much in a power pantry, is restraint and moderation. The more we eat natural, whole food sweets (like apples and pears) and not concentrated sugars like honey and maple syrup, the more enjoyable those natural (limited) sweets will be in our diet. Be picky with the sweets in your power pantry and your body and health will thank you for it.
By the Way
There are hours of reading available on this topic online. Here are a few noteworthy articles:
The Mayo Clinic - great post on artificial sweeteners
Dr Oz - excellent perspective on the big picture for sweeteners
Harvard Medical School - weighs the cost of sugar-free
Beyond these, just Google "health effects artificial sweeteners", "aspartame effects" and any number of other search terms you can think of... you'll have plenty to read.
1.42
I think it's always tougher to 'go it alone'. We know that two heads are better than one, and a cord of three strands is not easily broken, so why do we so often attempt to tackle a lifestyle improvement or pantry upgrade on our own? I think experience tells us to find a buddy and journey together.
In my wellness journey I've had times when I've gone down the road by myself, and I've had times, like now, when I get to share the journey with others. Jennifer and I are definitely in this together for the benefits we get by making power pantry choices, and our kiddos, well, they get to be along for the ride (and they're all great at making healthy choices.) The point is that we are so much more susceptible to temptation when we go it alone, compared to having a travelling buddy. Do you have a travelling buddy on your power pantry journey?
Who makes an ideal travelling buddy? The most vital thing is agreeing on where you are headed; what's your destination, and how will you know when you are succeeding? Another is that you agreed on why you are on this journey - this would reflect your value set. Why are you convinced that a wellness lifestyle is better than just going with the flow of our standard American diet?
This role can be filled by almost anyone, from an intimate relative to a simple acquaintance: our spouse, a sibling, a coworker, a neighbor, an uncle or cousin or aunt or even one of our children.
What can we hope to get out of a shared journey? Camaraderie, appropriate challenges to our own status quo, the chance to be stretched into changes we wouldn't make on our own, and the chance to call someone else up into a challenge they may not be willing to take on their own. There will be times when we get sharpened and challenged and grow, and there will be times when those we journey with challenge us to change and grow - that's a good thing...
The other great thing about journeying together is that our travelling buddies can be different over time. We may have a great wellness rapport with someone for just a season, and then things change and we (or they) move on. The hope is that we've added to one another's lives and create some lasting value that sticks with both of us.
So if you find that you're going it alone at this season of your journey, maybe it would be good to stop and evaluate the landscape a bit, and look for a new connection to join you in your power pantry journey.
By the Way
If you aren't able to think of someone to connect with on your wellness journey, there is the option of a group setting. Almost every fitness center and rec center has a wellness and/or nutrition offering where you can connect with others about great wellness choices. Again, this doesn't need to be for years, maybe it's just for a season of a few months. Your bound to make a friend or two, and it is very likely you'll find someone who is available to walk with you on your wellness journey for a while.
1.41
I'm thankful for a habit of regular exercise that I've had for over 20 years. Thankful because it's so hard to teach an old dog new tricks. Because exercise is a habit for me, I don't need to think about it; being active just comes naturally. What I didn't know until a few years ago is that there are three primary components to exercise which are really vital to a balanced and reproducible regimen. I also learned that a wellness lifestyle really requires some kind of regular physical activity to compliment a power pantry and improved choices.
Here are the three vital components to an exercise program:
- Flexibility - stretching, loosening of joints and muscles groups, which helps prevent injuries and maintain range of motion and reduces stiffness. Includes toe touches, windmills, reaching for the sky, calf and thigh stretches, hip and shoulder stretches, etc.
- Strength - concentrated exertion where you work specific muscle groups, which builds and tones muscle. Includes push ups, pull ups, squats (deep knee bends), lifting weights, crunches, etc.
- Cardio - general exertion to increase heart-rate and build overall endurance. Includes jumping jacks, running (including running-in-place), jumping rope, etc.
Sounds simple enough. The key to applying these three elements in a regular workout is to do something. I've always done a simple workout at home with sets of push-ups, crunches, squats, and now with stretching and running in place. The difference in the last several years is that I organize my brief workouts better in my mind, and can maintain consistent, injury-free exercise patterns for years on end. I used to leave out the flexibility part, and overdo strength training, which resulted in strained muscles and stiff joints.
Don't forget that things like walking the dog, cutting the grass, scrubbing the floors and vacuuming all count toward a daily exercise goal. A simple goal of 15 minutes of exercise a day, four or five times a week, gets you a valuable hour or more of physical activity every week. So get moving, and enhance your wellness lifestyle and the effectiveness of your power pantry.
By the Way
Cardio and endurance exercise also serves another vitally important function: it is great for the lymphatic system. Our lymphatic system is the body's waste collector and garbage stream, carrying away toxins and cleaning cells while supplying them with nutrients.The only way the lymphatic system can 'pump' is through physical activity. Literally the movement of our arms, legs, torso, and our body movement in general, keeps lymph fluid coursing through our bodies, doing its good work. Things like running, jumping rope, jumping jacks and 'rebounding' (jumping on a small trampoline) are especially beneficial forms of cardio for the lymphatic system. Jump to it.
1.40
Maintaining a power pantry and eating for nutritional excellence has tremendous benefits. Even so, some things are only gained by making good choices beyond our pantry. Getting enough Vitamin D is one of these choices, and in North America, most adults are significantly lacking in vitamin D. This is a really important wellness topic, and quite simple to get right. I gleaned much of this information from two of my favorite online doctors: Dr. Joel Fuhrman (http://www.drfuhrman.com) and Dr. Andrew Weil (http://www.drweil.com) - more on them below...
If you haven't considered your vitamin D intake lately, you're not alone. Over 80% of the American population has a vitamin D deficiency. Why is this? Mostly because it is difficult to get vitamin D in our food. If you're lacking in vitamin D, what you're risking is calcium absorption and bone health; this is where vitamin D is critically important. It is also shown to be beneficial for immune system health and prevention of some serious diseases like rickets.
Vitamin D is actually a hormone, not a vitamin. You may have heard of it referred to as the 'sunshine vitamin' because our bodies produce it when exposed to direct, ultraviolet sunlight. The vitamin D hormone is produced during this exposure and is stored in fat reserves in our bodies for use then and in the future.
The amount of sun exposure is actually not that long (20 to 30 minutes in spring and fall, and 15 to 20 minutes during the summer, two to three times a week, during the prime sunshine hours of 10am to 3pm). This exposure assumes no sunscreen (which blocks UV rays) and simply needs to be on arms and legs, not your face or torso. Understanding that too many of us work indoors and don't get sun exposure during prime sunning hours, there really needs to be another way.
That other way is by eating fortified foods or with a regular supplement. We've all grown up around milk fortified with vitamin D, right? Mass produced milk was recognized as a simple means to get this vital nutrient in the food choices of our society. Even so, according to Dr. Weil, fortified milk and cereals usually provide the D2 version of the vitamin, and what we significantly lack is the D3 version, which needs to come from a quality supplement. The necessary dosage is 1000 to 2000 IUs (international units - a measure of supplement volume) a day. While it may sound like a lot, it's right in the zone of appropriate supplementation for adults.
The punchline is that the best way to get the necessary amount of this vital, and severely lacking nutrient, is to regularly get out in the sun, and take a quality supplement. Your bones and immune system will thank you for it.
By the Way
Here are some great resources for further reading on vitamin D:
For Dr. Fuhrman's content click here
For Dr. Weil's content click here
And a bit more on sun exposure from Dr. Weil here
